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Pumpkin Apple Breakfast Bars

“Pumpkin Spice and everything nice.” -Fall

Pumpkin Apple Breakfast Bars

Fall is here! Can you believe it? Even in South Florida the stores are loaded with all things pumpkin spice and everything nice. During this time of year I really miss living in New York with the cool crisp days and sounds of football whistles wafting through the air. All of my favorite days also happen to fall in fall: my birthday, Thanksgiving and my wedding anniversary. The arrival of my Niece Mia next month will also add to my list of my favorite days of fall! After little Miss. Mia arrives my mom and I will be heading to the land of Dolce Vita. I surprised mom with a trip last Christmas and I cannot believe it is almost here!  Cory and I spent our honeymoon in Italy during the end of October and the weather during that time could not be more perfect. If you have any recommendations for Rome…please send me a message or write n the comments below.

Any who, before all of this excitement goes down I wanted to revel in the couple weeks that I have at home to embrace the flavors of fall…which obviously means all things pumpkin, apples, pears, butternut squash and more cinnamon and nutmeg then one should possible consume. You may have tried my pumpkin pancakes or cookies, but today I wanted to share my recipe for pumpkin-apple breakfast bars. You can also make these into muffins, but I used a brownie tray to make individual bars for easy storage for these easy on-th-go breakfast bars. You can also top them with almond or peanut butter for an added kick of protein, but I think 1-2 of them with a cup of coffee or tea is the perfect fall breakfast treat. I also like one of them around 3 P.M. for an afternoon pick me up.

Pumpkin Apple Breakfast Bars

Ingredients:

 1 C Pumpkin Puree

1 Mashed Banana

1 Peeled Cubed Apple

1 C Almond Meal Flour

3/4 C Quick Oats

2 Eggs

4 Tbsp Organic Unrefined Coconut Oil

1/4 C Maple Real Maple Syrup

2 tsp Baking Powder

1 Tsp Vanilla

1 tsp Pumpkin Pie Spice

1 tsp Cinnamon

1/4 C Shelled Pumpkin Seeds

1 Tbs Flax Seeds

Pumpkin Apple Bars by Taylor Walker Fit

Directions:

Preheat oven to 350 degrees. Combine pumpkin puree, mashed banana, eggs, maple syrup and  almond flour until smooth. Add coconut oil, baking powder, vanilla, pumpkin pie spice and cinnamon. Fold in oats, apple and flax seeds until smooth. Place mixture in a greased muffin or individual brownie tin and bake for 20-25 minutes. Allow to cool for at least five minutes before transferring them to a wire rack to cool completely. Store in an air tight container and enjoy them cool or warmed in the microwave for 30 seconds to 1 minute.

Happy Fall Folks!

Pumpkin Recipe by Taylor Walker FIt

5 Detox Drinks to Help Jumpstart Your Day

5 Detox Drinks by Taylor Walker Fit
Hello and happy humpday friends. I woke up on Monday and made Cory and I a detox drink to kickstart our day. A morning detox has been a ritual of mine for the past few years, and I have to say, it is something I look forward to every morning. Drinking water, a natural detox drink, the second you wake up helps to detoxify the liver, promote digestion, ease constipation, maintain healthy skin, improve blood circulation and helps put living your most “nutritious life” first!

The benefits are abundant and help you find comfort in your gut, now known as the powerhouse of your body. Having  healthy gut and digestive tract actually helps you to have more energy, regular bowl movements, decreased bloating and an overall happier mindset. Did you know that it has been scientifically proven that a bloated, uncomfortable gut is linked to sadness and depression?

Think back to the last time you over ate. How did you feel? Happy? Excited? Full of energy? Doubtful. Anyway, we have all been there, and although I like to use whole foods to detox; drinks and herbal teas can help your body get back on track A-S-A-P! You should drink your detox concoction as soon as you wake up…even before your morning java.

Here are a few of my favorite daily detox drinks for you to add to your daily morning routine:

5 Detox Drinks by Taylor Walker Fit

1: Room Temperature or Warm Water With Lemon:  This is the easiest of all the drinks and can be done anywhere in the world. Keep the water at room temperature or better yet warm  to help ease a bloated tummy and start your day off on a healthy note!

5 Detox Drinks by Taylor Walker Fit

2: Adrenal Kickstarter: 8 oz. filtered water, juice of 1 lemon, dash of cayenne pepper and  2 Tbsp. of raw organic apple cider vinegar.

5 Detox Drinks by Taylor Walker Fit

3: Green Goddess: 8+ oz. filtered water, 1/2-1 C organic cilantro, juice of a lime, 2 tbs liquid chlorophyll, 1-2 droppers liquid milk thistle and liquid turmeric, fresh cracked pepper.

5 Detox Drinks by Taylor Walker Fit

4: Summer Slimdown: 6-8 oz water, 1 C organic watermelon, 1/2  C organic cucumber, 1/4 C fresh mint leaves and juice of one lemon or lime.

5 Detox Drinks by Taylor Walker Fit

5: Strawberry Blonde: 8 oz. water, 1 inch ginger, 1/2 C organic strawberries, juice of 1 grapefruit 1 tbsp fresh aloe vera gel.

5 Detox Drinks by Taylor Walker Fit

6: The MommyPosh Special: 2 Tbsp. Goji berries, 1/2 C cucumber,  sliced lemon,  sliced cucumber and mint.

Drink a detox drink every morning for the next week and let me know how you feel! Play with flavors you like and chug like you are celebrating your 21st birthday!

Open Faced Nova Sandwich With Herb Yogurt Spread

healthy recipe

Smoked Salmon

Hi guys! It is almost the weekend, and you know what that means, another chance for R & R! Woop woop! I wanted to get another post up this week because I will be heading out on a cruise line job for seven days, and likely will not be able to blog until February. Can you believe we are almost in February? That means spring is about to sprung and lighter options will be popping up on menus around the country. It has been absolutely gorgeous here in South Florida, and I am just trying to enjoy every last humidity-free ray of sunshine because I know that  the heat will be back in full affect before we know it!

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Grow2Heal Community Garden at Homestead Hospital-Baptist Health South Florida

Grow2Heal Community Garden

“Let food be thy medicine and medicine be thy food”. No truer words have ever been spoken by Hyppocrates. When I started my blog, I was just beginning to learn the effects of food on the body. As stated above, food can be medicine, food can be memories, and unfortunately food can also be detrimental to your health. If I tell you that every morsel I put into my body was organic, whole and nutrient rich, that would be a lie. The chicken pot pie in my belly right now would tell you otherwise; however, what I have created in my household is strong sense of responsibility for what we consume, where we shop and how we prepare it. It takes effort and energy, but knowledge is power, and learning how to create dishes with seasonal ingredients and getting your children in the kitchen will spark an important dialogue missing from most American households.

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Pumpkin Oatmeal Breakfast Cookies

Pumpkin Oatmeal Breakfast Cookies

Pumpkin Oatmeal Breakfast Cookies

Pumpkin Oatmeal Breakfast Cookies

Good morning everyone! On Monday I posted all about how I was going to get myself back together with workouts and  eating a mostly plant-based diet, and I have to tell you..I am LOVING it! Now, I am not going full vegetarian, but just cutting back on meat with every meal, and will give you the 5 W’s in the near future!   Thankfully, both Cory and I are home all week , which literally has not happened in over a YEAR, and as we prep for hurricane Matthew, I would ask you to keep us in your prayers! We have lived down in Florida for four years and have yet  to experience anything but a tropical storm.  We are prepped with enough water and food to feed a small army, and a dozen of these gorgeous cookies!

Pumpkin Oatmeal Breakfast Cookies

This recipe was developed a few weeks ago when I had 5 brown bananas in my fruit bowl. You should not be afraid of brown bananas as they contain a chemical called TNF or Tumor Necrosis Factor, which has been found to be have anti-cancer properties that combat abnormal cells. Ripe bananas have higher levels of antioxidants as their yellow or green counterparts, but are digested at a quicker rate which gives them a high glycemic index rating, and should be avoided by type II diabetics. These cookies are great for a pre workout due to the natural sugar in them and should be limited to two per sitting! On my Insta-stories I said they are vegan, but I made a mistake because they do contain eggs, but I think you could easily swap the egg with chia seeds in almond milk to make them truly vegan!

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Delicious Quinoa Energy Bowl With a Poached Egg

DSCN1138

Happy Thursday Everybody! Today I have a quick and easy breakfast bowl that will give you an incredible amount of energy for the day. Cory and I had to trek to South Beach on a Saturday last month, and we stopped into Dirt//Eat Clean, a new farm to counter restaurant on 5th Street that is TO DIE FOR. If you do stop in be prepared to spend about $20-$25 per person if you get an entree, app and a juice or cappuccino. My choice was a turkey bacon energy bowl with a mean salsa verde. After we left I literally felt like I had boundless amounts of energy. Once again reminding me how important it is to fuel my body with whole foods and not the junk that usually can creep in on the weekends.

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How to Build a Better Smoothie

Beat The Gym and Taylor Walker Fit

Green, red, purple and yellow…smoothies and juices are all the rage these days! I have posted a few times about my love for the nutribullet as well as some of my favorite recipes. Getting into a morning routine is something I highly recommend. For me, I have turned from smoothies to water and Bulletproof Coffee in the AM, but there is NOTHING better for an afternoon ‘pick me up’ than a nutritious, fiber-filled smoothie. I have teamed up with Beat The Gym to discuss how to build a better smoothie.

Check out our full video here!

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Sweet and Savory Quinoa

Beat The Gym-Sweet and Savory Quinoa

Quinoa is a crop grown mainly for it’s seeds. It is a pseudocereal similar to buckwheat, chia or amaranth which means it can be ground into flour or used as cereal. Quinoa is high in protein and has essential amino acids which are not made in our bodies, but need to be consumed. It is gluten free, and chock full of vitamins including: B6, thiamine, folate, and minerals including: iron, magnesium, phosphorus and zinc. Quinoa is one of my favorite bases for breakfast, lunch and dinner. It can be prepared in so many ways, and today Beat The Gym and I bring you recipes for sweet and savory quinoa.

Cook with me below! 

Continue Reading

Sweet and Savory Quinoa

Beat The Gym-Sweet and Savory Quinoa

Quinoa is a crop grown mainly for it’s seeds. It is a pseudocereal similar to buckwheat, chia or amaranth which means it can be ground into flour or used as cereal. Quinoa is high in protein and has essential amino acids which are not made in our bodies, but need to be consumed. It is gluten free, and chock full of vitamins including: B6, thiamine, folate, and minerals including: iron, magnesium, phosphorus and zinc. Quinoa is one of my favorite bases for breakfast, lunch and dinner. It can be prepared in so many ways, and today Beat The Gym and I bring you recipes for sweet and savory quinoa.

Cook with me below! 

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My Favorite Smoothie & Super Juice Recipes Utilizing My Nutribullet

 

 A few months back my mom encouraged me to buy a Nutribullet. The Nutribullet has been a great addition to our countertop, and takes up barely any space. A few weeks ago I posted about my ‘Top Ten Kitchen Gadgets For an Active Kitchen, which is now completely shoppable. I was never into smoothies, but after living in Miami the past three years, I found myself stopping at a juice bar almost as many times as I used to pull through the drive-through. Not only can this be detrimental to your wallet, but you miss the added benefit that goes along with drinking a fiber and protein filled smoothie. I try to have a large Nutribullet every morning, after I have my tea, and before I head to the gym. I found that my mood changes every day, and so do the contents of my refrigerator, but whether I am feeling bloated, hungry or have a sweet-tooth, I have found that there is a smoothie to cure every ailment, and I wanted to share my favorite recipes with you here. I am so happy that I now have a quick, healthy way to start my day, that keeps me satisfied until I get back from my workout!

My Favorite Smoothie and Super Juice Recipes Using the Nutribullet-TaylorWalkerFit.com

The De-Bloater: 2 Handfuls of Spinach, 2 Stalks of Celery, 1/2 Green Pepper, 1 Inch Ginger Root, 1/4 C Frozen Berries, 1 Date, 1 Tbs Chia Seeds, 1 Juiced Lemon, Water

Peaches & Cream Probiotic: 1 Handful Spinach, 1 Large Peach, 1 Clementine, 1/4 C Kefir Plain Yogurt, 1 Tsp Flax Seed

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